Monthly Archives: June 2016
Friday 7/1/16
Upcoming Events
CrossFit Total-Saturday, July 2nd 9:00am-11:00am
CrossFit Saved 2 Year Anniversary-Beach Day Saturday, August 6th 12pm-10pm
Conditioning
“Duck and Run”
Partner Workout
AMRAP 20
21 Wall Balls
200m Run
**Switch after each partner completes a round**
Thursday 6/30/16
Upcoming Events
CrossFit Total-Saturday, July 2nd 9:00am-11:00am
CrossFit Saved 2 Year Anniversary-Beach Day Saturday, August 6th 12pm-10pm
Conditioning
“Morgan’s Revenge”
4 Rounds
1 Minute Per Station
Handstand Push Ups
Sit Ups
Lunges
Burpee Pull Ups
Rest
Wednesday 6/29/16
Upcoming Events
CrossFit Total-Saturday, July 2nd 9:00am-11:00am
CrossFit Saved 2 Year Anniversary-Beach Day Saturday, August 6th 12pm-10pm
Conditioning
“Yasso 800 Progression”
4 Rounds
800m Run
400m Slow Jog
**Each round within 2 seconds of each other**
***If you did this last week try to take a slightly faster pace***
Tuesday 6/28/16
Upcoming Events
CrossFit Total-Saturday, July 2nd 9:00am-11:00am
CrossFit Saved 2 Year Anniversary-Beach Day Saturday, August 6th 12pm-10pm
Conditioning
“Isabel”
For Time
30 Snatches
Advanced-135/95lbs
Intermediate-95/65lbs
Beginner-65/45lbs
Monday 6/27/16
Upcoming Events
CrossFit Total-Saturday, July 2nd 9:00am-11:00am
CrossFit Saved 2 Year Anniversary-Beach Day Saturday, August 6th 12pm-10pm
Conditioning
Advanced
5 Rounds For Time
15 Box Jumps (24/20in)
15 Push Press (95/65lbs)
15 Hollow Rocks
Intermediate
5 Rounds For Time
15 Box Jumps (24/20in)
15 Push Press (75/55lbs)
15 Hollow Rocks
Beginner
5 Rounds For Time
15 Box Jumps (20in)
15 Push Press (65/45lbs)
15 Hollow Rocks
Thursday 6/23/16
Upcoming Events
CrossFit Total-Saturday, July 2nd 9:00am-11:00am
CrossFit Saved 2 Year Anniversary-Beach Day Saturday, August 6th 12pm-10pm
Conditioning
Beginner/Intermediate/Advanced
“Yasso 800 Progression”
4 Rounds
800m Run
400m Jog
Each round needs to be within 2 seconds of each other
Wednesday 6/22/16
Upcoming Events
CrossFit Total-Saturday, July 2nd 9:00am-11:00am
CrossFit Saved 2 Year Anniversary-Beach Day Saturday, August 6th 12pm-10pm
Strength
5×3 Press
Starting Weights
Advanced-135/95lbs
Intermediate-95/65lbs
Beginner-65/45lbs
5×3 Legless Rope Climbs
Or
5×5 Chin Ups
Tuesday 6/21/16
Upcoming Events
CrossFit Total-Saturday, July 2nd 9:00am-11:00am
CrossFit Saved 2 Year Anniversary-Beach Day Saturday, August 6th 12pm-10pm
Conditioning
Partner Workout
Advanced
5 Rounds Each
20 Burpees
6 Turkish Get Ups (50/35lbs)
Intermediate
5 Rounds Each
15 Burpees
6 Turkish Get Ups (35lbs/26lbs)
Beginner
5 Rounds Each
12 Burpees
6 Turkish Get Ups (26lbs/15lbs)
Monday 6/20/16
Upcoming Events
CrossFit Total-Saturday, July 2nd 9:00am-11:00am
CrossFit Saved 2 Year Anniversary-Beach Day Saturday, August 6th 12pm-10pm
Conditioning
Advanced
21-15-9
Hang Squat Clean
Chest-To-Bar Pull Up
Intermediate
21-15-9
Hang Squat Clean (85/60lbs)
Pull Ups
Beginner
21-15-9
Hang Squat Clean (60/40lbs)
15-12-9
Banded Strict Pull Ups
Friday 6/17/16
Upcoming Events
Team Nutrition Challenge Finale June 18th 9:00am
CrossFit Total-Saturday, July 2nd 9:00am-11:00am
Conditioning
50 DB Cleans
100 Push Ups
200 Double Unders